While the incline bench press is a well-known exercise, many lifters treat it as a secondary or assistance movement rather than a primary one. from bench press to barbell press and cross over, some time i feel the stretch and most of the time i don’t feel. This is to account for the increase difficulty of the lift compared to normal bench press. Grip Width Grip width is going to be somewhat dependent on personal preference, but for our purposes let’s say somewhat narrower than what you may be used to. Complete the ideal number of reps for the exercise and repeat for desired sets. I've been feeling it in my whole chest when I'm doing DB inclines, but now that you've said this and I can feel it more in the upper I'm definitely going to feel it more now thanks! Th upper chest is also involved in the flexion of the humerus (upper arm), which helps you raise your arms up. Like is it significantly harder? I noticed serious upper chest gains as well. Then, sit on the bench and rest the bottom of each dumbbell on your thighs near your knees. Can you post your chest routine with rep ranges, weights, and rest period? Going too narrow can also bring your numbers down by taking the pecs out of the equation, however, the close grip bench press is a great su… Lie back on a bench with a 15- to 30-degree incline. Utilizing an incline will allow you to better target the upper portion of the chest, a lagging part for a lot of lifters. The incline bench press contains sitting on an upwards incline, with your shoulders facing upwards at roughly a 45-degree angle. The resulting inclined position focuses your upper chest and the front side of your shoulders more the the quality and efficient flat bench. The shoulders and triceps will be indirectly involved as well. Press question mark to learn the rest of the keyboard shortcuts. Great looking chest! Click to share on Reddit (Opens in new window) Click to share on Pocket (Opens in new window) ... At the bottom of the bench press, ... years of training experience, and it looked at pec, triceps, front delt, and lat activation for the flat bench, decline bench, incline bench, and overhead press with varying grip widths. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F. Basically, use a combination of exercises to give yourself a well rounded chest. 6. Dumbbells are very beneficial for developing unilateral strength and they also improve muscular imbalances as well. Incline bench presses increase the range of motion at the shoulder joint, which provides more work for the chest. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more. While your arm is locked there and your chest flexed, move or shrug your scapula or shoulder up and then back down, all while keeping your pec flexed. Now, lie back on the bench and kick each dumbbell back one at a time. For good balance pressing 2/3rds or more of your bench is a good idea, so if you bench press 225lbs x 5, you should be able to press 135lbs x 5 overhead at a bare minimum. You must train your triceps to do exactly that. How does your Flat Bench Press 1RM compare to your Incline Bench Press 1RM? Apartment Bench Press? However, using a reverse grip targeted the upper chest about 30% more than using a normal grip. There were two separate studies done that showed incline bench targets the upper chest about 5% more than doing the same exercise on flat bench. Therefore any chest exercise that you can perform with this positioning in play will allow you to shift emphasis to your upper chest. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. With the seat upright, you can improve your posture or put it away for storage. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. I'd really like to see the one about the reverse grip if you can dig it up. (this was in addition to conventional heavy bench training, of course). Lower the Dumbbells back down until you feel a slight stretch in your chest. This obviously makes a reverse grip a better choice for targeting the upper chest. Incline Bench Press. I’m current doing the WSP and I too have run in to a plateue with bench press. 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Now, lie back on the bench and kick each dumbbell back one at a time. So, dumbbells should be a staple in your chest training routine as the benefits are more than worth it. Smart Bench Rules. Click to share on Facebook (Opens in new window) ... Click to share on Reddit (Opens in new window) I do them every other week working my way up to a heavy set of 5. Focus most of your chest work on the dumbbell bench press and keep your feet up. Calisthenics Training: A Beginner’s Guide, Fun and Effective Metcon Exercises and Workouts for Big Guys. The Incline Bench Press is a form of the conventional Bench Press in which the seat is situated at around a 45-degree edge. Ditch the decline bench press and focus instead on wide dips. I want to hear what works for you Ideally I'd like to see the chest of a person who never does incline bench or any other exercise that supposedly hits upper chest harder. Kroc Rows Vs. Pendlay Rows – Which One Is Best? Adjust the bench to 30-45 degree incline. 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